Consider These Expert Tips for Rest

That “wired yet tired” feeling many of us experience when our bodies feel ready to rest but our brains won’t allow it has a biological explanation. Though incredibly frustrating in modern times, the refusal of our brains to wind down in a digital world filled with constant notifications and pressure to respond quickly to every demand indicates a nervous system responding exactly as it was designed. Only now, as University of Bristol Professor of Anatomy Michelle Spear notes in her column for The Conversation, our brains are treating the constant “plugged in” nature of our lives like a sabre-toothed tiger that isn’t there but never leaves.

Plainly, the human stress response was built for short, sharp, clear and present dangers, akin to the aforementioned tiger, which we either have to fight or flee. When the amygdala — which governs our fight-or-flight response — detects a threat, it floods the body with adrenaline and cortisol, sharpening attention and diverting energy toward survival. The issue is that modern stressors like overflowing email inboxes, nonstop smartphone notifications and financial pressure don’t resolve like a predator encounter. They linger, so the brain’s alarm system remains activated for hours, even though the body desperately wants to power down. To fall into restorative sleep, the brain and body must both be primed for rest.

It all leads to a rough feedback loop. The chronic stress under which we operate keeps our brains stuck in overdrive and, for many of us, leaves space for rumination. We aren’t only constantly scanning for genuine threats, but also mentally simulating all of the worst possible scenarios. Chronic sleep deprivation also ramps up amygdala reactivity while reducing our prefrontal cortex’s calming powers. In sum: the more depleted you are, the louder your anxieties can feel.

The good news is that behavioral changes can help. We tend to understand the benefit of sleep routines with young children, but the fact is that they help all of us, especially since our brains link rest with safety. Consistent routines offer predictability, laying the groundwork for nighttime calm. In addition, solid daylight exposure, regular exercise and instituting strict screentime boundaries for evening scrolling are all techniques that work. People with persistent insomnia may also benefit from cognitive behavioral therapy. And finally, Spear says, if you’ve been struggling for a while with this, cut yourself some slack. It’s not proof that you or your brain are the problem, but rather a culture that rarely gives us permission to relax.